Try These 6 Somatic Exercises to Calm Your Anxious Mind – Positive Provocations

“I move, therefore I am.” ~ Haruki Murakami

Over the years as I have become better and better at healing my trauma, I’ve also become a better therapist for my clients. As I heal myself, I help those who I counsel to heal too. In that process of learning new and better ways to heal myself, I learned somatic exercises. And, I can safely say, that they are a game changer in terms of healing stored trauma.

What are Somatic Exercises?

The term “somatic” is derived from the Greek word soma, meaning “body.”

Somatic exercises are movement practices that focus on improving body awareness, releasing tension, and enhancing the connection between the mind and body. These exercises emphasize internal sensation and perception rather than external form or appearance, allowing individuals to consciously experience and control their movements.

Key Features of Somatic Exercises:

1. Mindfulness: Movements are done slowly and with attention to internal sensations.
2. Gentle Movements: They are usually low-impact and suitable for individuals of varying physical abilities.
3. Neuromuscular Re-education: By focusing on how movements feel, somatic exercises aim to retrain the brain-body connection, often to alleviate chronic tension or pain.
4. Holistic Approach: They often integrate aspects of breathwork, posture, and emotional well-being.

Benefits:

• Reducing chronic pain or muscle tension
• Releasing of trauma from the physical body
• Improving posture and alignment
• Enhancing flexibility and range of motion
• Relieving stress and promoting relaxation
• Increasing body awareness and coordination

While I learned many somatic exercises over the years, these 6 were the easiest and quickest ones I found that worked wonders. Yes, even on those super anxious days.

1) Barefoot walking or ‘grounding’ allows the earth’s electrons to transfer into your body. This reduces inflammation, improves circulation and offers immediate stress relief. I take my socks and shoes off in my nearby garden regularly (yes, people stare) but it feels amazing. Ever so often I do this at the beach too.

2) 5–4–3–2–1 Grounding - This grounding technique allows you to return to the present moment when you feel anxious or panicky. You probably know this one but it is good to be reminded. Basically focus on What 5 things can you see? What 4 things can you touch? What 3 things can you hear? What 2 things can you smell? Which 1 thing can you taste? For me, daily sounds help me feel more connected to the world around me, like the sound of the wind, the sound of the birds chirping, the sound of my daughter making her tea in the kitchen. 

3) Let’s shake it off! This exercise is a brilliant way of releasing pent-up stress and emotions. Just like animals release their anxiety by physically shaking their bodies, we also can take a leaf out of their book and do the same. I tend to shake and jump — it feels amazing to free up all the feelings that we often hold on to. Immense release of trauma happens when you shake your body.

4) Start humming! I LOVE this one. It makes me feel so much calmer, and it’s so easy to hum wherever you are. In the car, on a walk, at home. You can sit up straight and take a long deep breath in through your nose and hum as you exhale — you can try a different pitch each time. The different hums that come out are fun to notice too. 🙂

5) Get out in nature. We share so many similarities with nature; how a tree’s shedding its leaves can remind us of letting go, the bounty of summer that gives way to sparse winters which reminds us of how life is constantly ebbing and flowing. Try heading out into your nearest nature spot and pay attention, listen, smell and engage with what you see. Tune out from the podcast and the Instagram perfect photo shot and just be in the moment. 

6) Rocking or swinging. You know how we rock and swing babies to soothe them when they are crying…There is so much soothing to be had by a rocking or swinging motion for us too. It can reduce stress, stimulate endorphins, help you to relax and improve sleep. I sit on my bed at night, hugging the pillow in my lap or my daughter and rock and swing. No better way to calm the anxiousness of the day.

Any favorites? Share in the comments ❤

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